The training route was changed due to the construction works in Marina South. I just want to cover the 20 km, location was not my concern. 2 new runners joined us today introduced by Serene and Anthony. There was another race going on in Tampines - Mizuno Wave Run.  It draw some of the runners there but the turnout was pretty good for a Sunday training.

 

Jimmy briefed the runners on the changed route and at 7.35 am, we started off. From the start, i led in front and the rest would catch up. After 1 km, i turned around and see myself a distance away from the running group. Teck Hou was about 100 m away. I continued on till Harbourfront traffic light and i stood there for a while before i began running. Teck Hou closed up but the rest was far away. From there, i just carried on with my run and Teck Hou should be able to catch up and join me in front. I was running at a constant pace with a sharp nipping pain on my left tigh. It was a strange feeling from that area. I just concentrate on my run and hopefully the pain would go off soon. I passed by the old railway station at Tanjong Pagar and do a short turn at Maxwell Rd to run toward Esplanade direction. It was about 6 km by then. And Teck Hou was surprisingly not behind me. He seemed like doing a recovery run. I guessed i need to run against myself now.

 

The road was quite deserted and i managed to run on the road at Shenton Way. I did not look at the watch and almost forgot what time i did to reach Esplanade. From there, it was 2 km away to the u-turn point. Some morning runners on the road, probably doing their SBR training. I passed by the Singapore Flyer and suddenly i saw a sport car dashing past. It should be more than 120 km/hr. F1 have started???? I quickly jumped into the pavement, avoiding getting hit if the car lose control. I reached the Kallang toilet and do a u-turn straightaway without thinking of taking a drink. I wondered where's the rest of them?

 

At near to Singapore Flyer, i saw Freddy & Colleen coming toward me. We acknowledged each other and carried on. One by one, Ricci, Melvin, Derrick passed by. Just that, i never see TH there. He must have gone to Marina South. I continued on and said 'Hi' or 'thumb up' to everyone as i passed by. As i passed by Serene at Esplanade, i could see Dear 200m in front. I started to go toward her and i realized i had done a very pace according to my watch. With the lonely feeling in front, i gave up the strong pace and started to pace with Dear. She was doing quite alright, still can talk to me along the way. I was slowing down to lead her in front to the 7-eleven Beside M-hotel. Both of us took a bottle of 100 plus and carried on.

 

Freddy caught up with us at the railway station and we saw Teck Hou going up to MF at Kampung Bahru as we run back to the clubhouse through Telok Blanagah Rise. I

was satisfied with my performance. But i need to think about the pace to hit 1 hr 30 min for the half-marathon. With the current pace, i believe i need a push on the pacing to be able to hit it. Less than a month to go, a strong concentration is needed.

 

27th July 2008. (Sunday). Distance: 20 km.

 

 

This week is Jimmy's turn to take over the trainer's role. Usually, he never disclose his training program until on the ground briefing. It took me by surprise to have a hill repetition today. After a tough run on Sunday, it was going to have a mental fight on this workout. Since Jimmy was the trainer, it give me a chance to do all the workouts. As usual, we gathered at the Telok Blanagah hill carpark to listen to Jimmy's briefing before we start. The hill was not as crowded as when the bridges opened. It allow us to have a proper training. 6 sets of 1 km hill run was a challenge.

 

Melvin led powerfully in front for the first set but allowed me to overtake on the downslope. I finished the first 1 km in 3 min 30 sec. I could feel the Cumulus 10 weight dragging my legs. It was a good training but very mental. The second set was pretty consistent for me in fact for the rest of the loops. The 2nd one in 3 min 32 sec, 3rd in 3 min 27 sec, 4th in 3 min 30 sec, 5th in 4 min 20 sec and the last one in 3 min 31 sec. The fourth set was a recovery one for me. I was glad to complete all the 6 loops but it was very tough.

 

My lungs was stretched to the limit and mentally almost want to give up. But i held on to the toughness and managed to complete with good consistent time. I guess this is how endurance is built.

 

22nd July 2007. (Tues).

 

 

 

I have to maintain my running form after Ipoh half-marathon for Sheares Bridge Run 2008. I broke my half-marathon PB from SBR 2006 onwards and that i hope this year make it a hat-trick of PB for my half-marathon in the SBR. I did not have easy or recovery training after Ipoh run. Straightaway, i engaged myself in tough hill training and track training. I knew that i need to keep my focus and concentration steady as i always failed to perform in the big day.

 

This weekend training was a replica of the run 1 month ago. We were to complete the Safra MF trademark 10km twice. It will not be easy even for an elite runner. I did not prepare well for the weekend run as usual. But in my mind, i knew i was going to test my performance on this route as it will give me a good judgement on how well i am going to do 1 month later. I got my Cumulus 10 on Thursday and Alvin told me that i would be the first one in Singapore to test out the Cumulus 10. Hope this Cumulus 10 bring me good luck.

 

 

I briefed all the runners at 7.26 am as i was the trainer for the run. I was quite surprised to see more than 10 runners turned up as Shape run happened today. Teck Hou was here and he was definitely going to push me a bit. We started off at 7.30 am sharp and without delay, i led in front. Teck Hou and Lai Chee were beside me. Lai Chee dropped behind after 1 km, leaving with TH and me to pace each other. But he crossed the Harbourfront junction as i stopped for the traffic light - safety first. It was in this formation all way up to the MF hill from Kampung Bahru, i was following behind TH - 100m behind. My breathing was hard due to the MF steep slope but i knew it was alright. And i pushed myself a bit at the downslope to close up with TH. I exited Morse Rd with a time of 30 min. The sunshine started to pour. This time i was going to give TH a push by sticking behind him. It was still the same distance away from him when we completed the first loop. It was 44 min 50 sec - a new PB. I felt that it was easy. But the second lap was going to drain me off.

 

I lost TH at the Shell station. Wow! What a change of pace. I can't see him in front. I shifted my gear to close up but he was not in front. After the Muslim cemetary, i turned back and see TH behind me. He must have gone for a drink at the Shell station. I was not thirst at all, putting myself into hydration training. My Cumulus 10 was working fine for me, just that a bit heavy than the Cumulus 9. I dropped pace at the steep slope as i attend it for the second time. TH overtook me at the slope and led in front. It was all about pacing now, no more gear to spare. I managed to give TH a test after Morse Rd, overtaking him for the first time. But his sudden surge of pace was too much for me to take after Harbourfront. I was playing catch-up from behind. At the foot of Telok Blangah Rise, my watch read 1 hr 24 min. I was very close to a new PB on this 20 km route and even could break the 1 hr 30 min barrier.

 

TH spread his distance from me - 200m away. I reached the clubhouse with a time of 1 hr 30 min 40 sec, using 45 min 50 sec for the second loop. I didn't manage to break the 1 hr 30 min barrier and i got a new PB with this time. TH made it under 1 hr 30 min. It was satisfying endurance run i ever have. It took me so long to get near to 1 hr 30 min. I was definitely on form for the past few weeks. And i am ready to test 1 hr 30 min at the SBR again.

 

Yuji finished his run with 1 hr 40 min, Derrick at 1 hr 42 min, Jimmy's friend in 1 hr 43 min, Ultraman and Lai chee in 1h 44 min. Anthony managed to finish with a good time of 1 hr 46 min despite his recent short run with I-Run. It was a tough workout in all but a good one.

 

20th July 2008 (Sun). Distance: 20 km. Time: 1 hr 30 min 40 sec (PB).

 

 

 

 

Only 4 of us went for the Ipoh run - Dear, myself, Ricci & Elaine. I had arranged everything and Friday night was the move-off day. Lai Chee took the different bus but with the same company (Sri Maju). I pre-booked 2 deluxe Kingsize rooms with Syuen hotel. I think this hotel should be one of the best in town. The bus trip was smooth and we were able to catch some sleep on the bus. To my surprise, we arrived in Ipoh after 6 hrs. I thought it may take us more than 8 hrs. In this case, we have to do an earlier check-in at 5 am in the morning with a small fee.

 

 

We slept till 10 am after checking in. Without taking any breakfast, we headed straight for the race pack collection. Another surprise awaiting for me, the collection point was different. We asked around the officials at the City Council and they were very nice to us. We were treated like VIPs, van was arranged to fetch us to and fro to collect the race pack. The transport was arranged for us on the race day too. I was really grateful for the hospitality given by the race officials. We settle our stuffs at our hotel rooms before we set off to the Parkson shopping centre opposite our hotel for lunch. We took a simple meal for a start, wanton mee and ice jelly. The eating continue ..

 

 

We walked around the shopping centre to compare the prices of the food. Then we proceeded to the supermarket to buy food for tomorrow morning. We saw Lai Chee over there, buying bottles of mineral water. The honey caught my eye with high rich in carbohydrates. I bought a small jug to test it out tomorrow morning. After that, Lai Chee went on to check in her hotel and we proceeded to 'Lau Wong' Ipoh noodles. We passed by a beancurd stall where cars queued up to enjoy the beancurd. Each of us get a bowl. We got some dried foods from the nearby stall. The Royal Honey which i always heard from Derrick came into my attention. I was going to try it out tomorrow morning.

 

After that, we went back to have a nap before we continue our makan session. Soon it was dinner time, we walked around the night market but still decide to have our dinner at Secret Receipt. There have a lot of nice cakes there, very tempting. But tomorrow was the race day, i have to stick to the running rules. Just have a good full meal and after that, we shop at Parkson again.

 

 

I woke up at 5 am and got myself washed up before Dear proceed with her business. I tested out the Royal Honey but somehow found it tasteless. I added on more teaspoon and as such i drank 3 glasses of it. Add on one glass of 100 plus and half a donut. By then, i visit the toilet twice to clear my stomach. Nevertheless, i got everything ready by 5.45 am.

 

At 6.00 am, we met up at the lobby and Lai Chee was already there. Soon our VIP van came. I was surprised the official asked all the Red Hawk runners to load our van. It was just a small van and it surprised the driver too. He was tasked to fretch 4 persons and now become 16 of them. I just kept quiet and he proceed on to drive us to the starting point. I asked the driver to pick us up at the same point after 10.30 am.

 

 

It was a new starting point for everyone. We were instructed to register ourselves at the small stadium. We were given a black cable-tied. Many of the runners were doing their warm-up and the presence of Kenyan runners surprised me. I have to go to the toilet again to have a final release. At 6.45 am, which was the starting time, the official still did not marshal us to the start point. And we were wondering where was the starting point. At around 6.55, we were then asked to gather at the starting point outside the stadium. I was way behind the crowd. Alamak!! there was no chip time to account for. Everyone will have the same start time. Within minutes, the race start off.

 

I asked Dear to take care of herself and follow her own strategy to run before i dashed off. I did not know how far i had dashed up front. Just continue to go in front to get away from the crowd. On the way, i saw Lai Chee and said 'Hi' to her before i continued. Then suddenly Ricci was in front of me. He too was surging up front to get away from the slow crowd. I tagged behind him. The breathing was alright to me after some series of hard training recently. I was not sure where we are heading to, just turn and turn. We passed our Syuen hotel and proceeded on behind Parkson shopping centre. At 5 km mark, i saw the first water point but i reframed myself from drinking. My watch read 20 min 59 sec, a reasonable pace for a 42 min/10 km. Ricci was still within my sight. Suddenly i felt an uneasy stomach upset. As i approached the downslope, i felt my shit coming out. Alamak! what happened! I looked around for any petrol stations. There was a sign showing 3 km ahead - Shell station. I dashed in front with a faster pace, overtaking Ricci along the way. I told him that i was going to the toilet. I crossed the 10 km mark with a time of 42 min 57 sec.

 

On 13 km mark, i finally see the Shell station. I go straight to the toilet. It was a 5 min break there. After the break, I continued on, hopefully to catch back some of the time. I knew that there was no way i was going to break 1 hr 30 min this time. Nevertheless, i just kept calm and run. I passed by a Kenyan lady runner for the second time as i had overtook her before i went to the toilet. I was separated from the front pack and there was no runners behind me at 15 km mark. I felt like running alone and the whole road was closed for me. It was no use to look at my watch now. At 17 km, i started to struggle a bit as i felt difficult to keep up the pace. As each step go by, i was getting nearer to the finishing line and my confidence boosted up. It was helped by catching up with some of the front runners.

 

19 km mark was the point that i started to speed up. As i passed by some of the runners, they did not have any strength to react. I felt full of energy all of a sudden and it was all track work with 2 km to go. It come down to a cross junction where 21 km runners and 5 km runners merge. This was ridiculous!! The 5 km runners were walking and i have to work my way through them.

 

I dashed across the finishing line with a time of 1 hr 35 min 05 sec and the official passed me a 24th position card. I was surprised that i was able to come below 1 hr 40 min, having gone to a big break. Ricci finished with a good timing of 1 hr 30 min in 20th position, entitled to a 100 bucks prize money. Dear surprised me by coming in 14th position with a time of 2 hr 05 min. It was a good timing considering her lack of mileage training.

 

 

Ricci and Dear had to wait for their prize money to be officially released. At 10.20 am, everything was settled. The van drove us back to the hotel and we have a good bath before we took a nap. Dear was exhausted on her run. Her lack of training was shown as she was feeling quite uneasy.

 

After few hours of rest, we proceeded on with Claypot rice, chicken noodle, white coffee before all of us have a full body massage at our hotel spa centre. It was a enjoyable time and we always look forward to it after a hard run.

 

6th July 2008 (Sun). Distance: 21 km. Time: 1 hr 35 min 05 sec

 

 

 

Today training was conducted by Ricci. We supposed to have track works at Queenstown but due to EH & Small Chua's birthday, he swapped the training with thursday's program. So we would run the Mount Faber 10 km today. Alan's elite group was asked to cut short their training as well. This may be the last chance to have a good speedup prior to the Ipoh Run on Sunday.

 

We had a short briefing and congratulated the winners for the PI series run. Then we started off at 6.50 pm. Ricci and myself sped off right from the start. We have a strong pace toward Harbourfront. It was a good tempo until we reached Mount Faber slope. We felt like walking up the slope although we had tried hard to run up. Ricci dropped pace from there. I reached Mount Faber peak with a time of 20 min, just on time for a PB. By the time i got off from Morse Rd, my watch was reading 27 min 53 sec. It was about 1 min slower from my record. I tried my best to catch back the lost time, keeping the high tempo.

 

The Harbourfront bus stop was crowded. Sometimes it is distracting especially when you trying for a PB. Somehow for safety reason, we have to stop and move on safely. I reached the foot of MF for the second time with a time of 36 min. I knew in my heart that i can't break the 40 min barrier. Ricci gave chase behind and finished right behind me. I finished the run with the time of 42 min 30 sec which is considered one of the best timing on this route.

 

Dear broke her MF PB today with a time of 55 min. I was quite surprised with her performance as she seldom trained nowsdays. But she broke her PB with ease. It should give her some encouragement for the Ipoh Run and future training.

 

1st July 2008 (Tues). Distance: 10 km. Time: 42 min 30 sec.

 

 

 

We had a birthday BBQ on Saturday for EH, Alan and Small Chua. Around 40 runners turned up for the party at Changi Chalet. Everyone know that there was a race on the following day but the BBQ was arranged way ahead of the race. We just go ahead and enjoy ourselves till midnight. Dear and myself reached home at 11.30 pm. And by the time we washed up and got ready to sleep, it was already almost 1 am. This was definitely not a good condition to prepare for the race.

 

We woke up at 5 am to prepare our running stuffs before we set off to Tampines. It was a 6 months break for me without a single competition due to my house renovation. It was a nice morning. We were figuring how to get to the race point from our new place. Dear suggested to take bus no. 89 and then hopped into bus no. 65 to reach Bedok Reservoir.  Instead we changed into bus no. 59 and we reached there around 7 am. Deposit our bags into EH's car and proceed to the race point.

 

Loud music was heard from a distance. It seemed like a grand event and a lot of runners were already there. Safra MF runners were the most standout with our new sponsored vests from Alan. It was a great arrangement from Sam and party. They made the run as big and as grand as possible. SGrunners were there so were the SAFSA runners. This was only the first series of 12 km. The Pearl Izumi Series race consist of 3 series (12 km, 20 km, 30 km). The second series will be in Aug. This race will help me to do a progressive build up to the year-end marathon. I had already included this race as a time trial into the training program for our club. We were running at Bedok park for this 12 km. We would have to cross a couple of bridges just like the Sundown marathon.

 

 

 

 

I was quite confused on the route but there were enough marshals to guide us through the park and bridges. At certain stages, we were running at the ground level of the HDB flat. I just followed closely behind Simon, not wanting to lose my direction. I skipped the water point and my time clocked 26 min 05 sec for the first 6 km. And then we ran around Daiman primary school before we reached the Bedok park again. I saw the regular faces, Weeshan and Eddie as marshals. By the time, i reached Bedok park again, tiredness kicked in. Lack of sleep or training? Surprisingly, Simon ran past me and i thought he was in front of me. He gone to the wrong way. I asked him to go in front and i slowed down my pace to catch back some strength. Soon Wen Long, 1 unknown runner, the favourite of the race (Ang Mok), Alan ran past me as i was resting on my pace for the last kick. It was by then already 11 km. Then i shifted up my gear as i crossed the last bridge and overtook the Ang Mok, trying to catch up with Alan.

 

 

I finished 8th position with a time of 49 min 36 sec. Joshua surprised everyone to win the run beating Teck Hou at the back. The SAFSA runner was second and Teck Hou finished third. Wen Long finished fourth. The top 10 list was full of MF runners. This show the strength of the MF runners.

 

After the race, there were bananas and 100 plus for us. We cheered the incoming runners and walked around to discuss about the run. Personally, i feel this distance is not 12 km as i completed the second 6 km with 23 min which is impossible. At my condition, i couldn't do a negative splits. So i think the actual distance should be around 11 km. Nevertheless, the runners did enjoy the run. I went over to Sam and told him 'It was a great job'. I will definitely look forward to the 20 km race.

 

29th June 2008. (Sun). Distance: 12 km. Time: 49 min 36 sec.